Wed 27th Jul 2022 at 7:54am by AngeM

Run > Intervals

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Time
1:00:00
Miles
6.71
Min/mi
8:57
Pacing
10%
WAVA
62.29
Stride(cm)
89
Cals
608
Cadence
203
BPM
153
%MHR
89.3
B/mi
1365
Asc(m)
255
Hillscore
13
Surface
Road

Notes & Comments

AWP - 5 min tempos
wu-continuous 5 min tempo pace x 4 with 2 min jog recovery - wd.

Split Summary
===
1) 1m - 9:23(9:23/m) 137/151bpm [1286b/mi] 88cal
2) 0.67m - 5:49(8:37/m) 147/155bpm [1268b/mi] 56cal
3) 0.66m - 5:00(7:37/m) 159/167bpm [1210b/mi] 52cal
4) 0.17m - 2:00(11:43/m) 155/165bpm [1817b/mi] 19cal
5) 0.63m - 5:00(7:55/m) 165/170bpm [1307b/mi] 56cal
6) 0.17m - 2:00(11:26/m) 160/171bpm [1829b/mi] 19cal
7) 0.63m - 5:00(7:58/m) 169/174bpm [1346b/mi] 58cal
8) 0.19m - 2:00(10:37/m) 165/175bpm [1752b/mi] 21cal
9) 0.62m - 5:00(8:00/m) 172/175bpm [1377b/mi] 59cal
10) 1m - 9:29(9:29/m) 152/175bpm [1441b/mi] 94cal
11) 0.95m - 9:16(9:43/m) 150/163bpm [1458b/mi] 86cal
12) 0m - 2(10:11/m) 137/137bpm [1395b/mi]

9:23 5:49 5:00 2:00 5:00 2:00 5:00 2:00 5:00 9:29 9:16 2

Pin Map

0mi in 0

Pace

26%

15%

25%

32%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.06	1:09	1:09 +28	18:29	93 80-113	1719	190 120-198	11/0
0.13	1:46	37	9:45	128 112-137	1248	194 192-196	3/0
0.19	2:22	37	9:45	138 137-139	1345	193 186-196	2/0
0.25	3:00	37	9:59	143 141-144	1428	195 194-196	9/0
0.31	3:37	37	9:52	145 144-146	1430	194 194-196	7/0
0.38	5:00	1:23 +45	22:05	109 101-145	2407	204 192-208	8/0
0.44	5:32	33	8:44	127 111-139	1109	200 196-206	7/0
0.50	6:06	34	9:04	143 141-145	1297	198 186-200	2/9
0.56	6:39	33	8:41	145 144-146	1259	201 198-202	0/6
0.63	7:12	33	8:52	145 143-146	1286	201 198-204	0/8
0.69	7:47	35	9:19	147 146-149	1370	201 200-204	4/0
0.75	8:21	33	8:54	148 147-150	1316	202 200-204	1/1
0.81	8:54	34	8:58	149 148-151	1336	200 188-206	4/3
0.88	9:26	32	8:35	150 149-151	1287	201 188-204	3/1
0.94	10:03	37 +5	9:53	150 148-151	1483	202 190-206	4/2
1.00	10:41	37	9:57	149 148-150	1484	206 202-208	5/0
1.06	11:14	34	8:57	151 150-153	1351	203 188-210	3/0
1.13	11:47	33	8:44	153 152-154	1336	204 190-210	0/11
1.19	12:16	29	7:39	153 152-154	1171	206 204-206	0/10
1.25	13:02	46 +11	12:21	146 144-150	1804	210 206-216	0/4
1.31	13:34	32	8:34	152 148-154	1303	209 206-216	1/4
1.38	14:04	30	7:59	154 154-155	1230	207 204-208	6/4
1.44	15:02	58 +26	15:28	143 135-155	2211	207 204-210	3/1
1.50	15:35	33	8:47	147 138-154	1291	206 206-208	11/3
1.56	16:55	1:20 +46	21:22	135 122-155	2884	193 94-206	0/12
1.63	17:27	32	8:35	144 138-148	1237	206 204-208	0/4
1.69	21:51	4:24 +4:12	1:10:21	135 114-154	9498	207 206-212	5/1
1.75	22:39	48	12:42	130 120-138	1652	217 216-220	3/0
1.81	23:06	27	7:05	154 141-165	1091	215 212-216	11/4
1.88	23:33	28	7:23	160 157-164	1182	211 198-216	2/2
1.94	24:01	27	7:20	161 159-163	1181	215 212-216	1/2
2.00	24:31	30	7:58	163 163-164	1299	214 210-216	7/1
2.06	25:00	30	7:56	166 165-166	1317	212 212-212	0/4
2.13	25:30	30	7:59	167 166-167	1334	212 210-212	0/8
2.19	25:59	28	7:31	167 167-167	1256	209 198-212	3/2
2.25	26:27	29	7:42	166 165-167	1279	214 212-216	3/0
2.31	26:56	29	7:41	166 166-166	1275	208 198-212	4/2
2.38	27:35	39	10:24	164 161-166	1707	198 184-212	0/3
2.44	28:19	43	11:36	157 153-160	1820	190 180-200	6/0
2.50	29:04	45	12:04	146 141-150	1762	190 184-194	2/2
2.56	29:34	30	8:04	146 140-152	1178	213 198-218	0/8
2.63	30:03	29	7:43	159 152-163	1227	213 210-216	8/2
2.69	30:32	29	7:41	167 164-169	1283	210 208-212	0/6
2.75	31:03	31	8:19	170 169-170	1413	210 210-210	4/2
2.81	31:33	30	8:05	170 170-170	1374	210 208-212	0/3
2.88	32:04	30	8:02	170 170-170	1367	208 206-210	7/3
2.94	32:33	30	7:56	170 170-170	1348	210 208-212	4/1
3.00	33:03	29	7:50	169 167-169	1324	211 210-212	0/4
3.06	33:32	29	7:47	168 167-168	1309	211 210-212	6/2
3.13	34:01	29	7:43	169 169-170	1304	210 208-210	0/7
3.19	34:44	44	11:37	168 163-171	1952	193 190-208	4/0
3.25	35:28	43	11:32	160 157-163	1845	190 182-196	3/4
3.31	36:08	41	10:49	152 149-157	1644	193 186-194	3/1
3.38	36:37	29	7:39	156 152-163	1192	216 212-218	1/2
3.44	37:07	31	8:08	167 164-169	1359	210 198-214	0/4
3.50	37:38	31	8:16	171 170-172	1414	211 210-212	4/1
3.56	38:08	29	7:49	172 172-172	1344	211 208-216	2/3
3.63	38:37	29	7:42	172 172-172	1324	211 210-212	2/0
3.69	39:05	28	7:29	172 171-172	1288	211 210-212	0/4
3.75	39:35	30	8:07	172 171-172	1395	210 208-212	0/5
3.81	40:05	30	7:53	171 171-172	1348	210 208-212	3/1
3.88	40:35	31	8:08	172 172-173	1399	209 206-210	6/2
3.94	41:08	33	8:49	173 173-173	1524	210 208-212	2/0
4.00	41:49	41	10:58	170 165-175	1864	196 186-202	1/2
4.06	42:29	39	10:31	162 159-165	1703	193 176-204	0/6
4.13	43:06	37	9:54	158 157-159	1563	199 194-202	6/0
4.19	43:36	30	8:02	161 157-166	1293	211 200-216	5/2
4.25	44:07	31	8:09	170 167-172	1387	212 210-212	4/4
4.31	44:37	30	8:04	173 172-173	1396	209 208-210	0/4
4.38	45:07	30	7:59	173 172-173	1381	210 208-212	2/1
4.44	45:36	29	7:50	173 173-173	1355	207 198-212	6/0
4.50	46:07	31	8:14	173 173-174	1424	207 198-210	1/2
4.56	46:37	30	7:56	174 173-175	1381	211 208-212	2/1
4.62	47:07	30	7:59	174 174-175	1388	207 198-212	0/3
4.69	47:36	29	7:48	174 173-174	1356	211 210-212	9/4
4.75	48:09	34	8:56	173 173-173	1546	207 202-210	0/5
4.81	53:49	5:39 +5:20	1:30:32	150 118-174	13579	169 100-206	0/6
4.87	54:49	1:00	16:07	135 128-141	2176	201 188-204	0/4
4.94	55:24	35	9:23	147 143-150	1379	205 204-206	5/0
5.00	55:59	34	9:12	152 151-152	1398	201 190-208	5/1
5.06	56:33	34	9:10	153 152-155	1402	205 204-208	3/2
5.12	57:07	34	8:57	156 156-157	1397	206 204-208	1/7
5.19	57:39	32	8:39	158 157-160	1368	207 204-210	0/9
5.25	58:17	38	10:09	160 160-161	1625	200 194-208	0/4
5.31	58:55	37	9:55	157 155-158	1558	202 192-208	2/0
5.38	59:29	34	9:03	152 149-155	1375	205 200-208	3/12
5.44	1:00:02	34	9:02	147 145-148	1327	206 204-210	9/0
5.50	1:00:37	35	9:13	151 148-156	1392	208 204-212	3/0
5.56	1:01:13	36	9:35	158 157-160	1515	206 206-206	0/4
5.63	1:02:12	59 +25	15:48	157 151-161	2482	192 118-208	3/2
5.69	1:03:11	58 +23	15:36	152 148-157	2370	207 204-208	4/2
5.75	1:03:43	33	8:44	149 146-152	1301	209 206-212	7/0
5.81	1:04:17	33	8:50	155 153-158	1369	210 206-216	5/3
5.88	1:04:48	31	8:23	161 159-163	1350	208 206-210	5/2
5.94	1:05:57	1:09 +40	18:28	154 150-163	2843	200 156-208	2/0
6.00	1:07:28	1:31 +41	24:15	154 151-158	3734	189 106-208	0/1
6.06	1:08:28	1:00 +18	15:55	152 150-155	2418	205 202-206	3/4
6.13	1:09:20	53 +13	14:01	152 150-153	2131	202 198-206	1/2
6.19	1:10:25	1:05 +26	17:18	150 146-154	2595	205 202-208	1/5
6.25	1:11:03	38	10:00	148 145-151	1481	205 204-208	4/2
6.31	1:11:56	54 +23	14:19	146 142-150	2090	208 206-210	0/4
6.38	1:12:37	41 +5	10:49	150 149-151	1622	204 198-208	0/6
6.44	1:13:09	32	8:33	149 148-150	1273	206 204-210	1/1
6.50	1:13:42	33	8:40	152 150-155	1318	207 204-212	4/2
6.56	1:14:52	1:11 +36	18:51	156 152-158	2939	194 104-212	2/0
6.63	1:15:46	53 +7	14:13	145 141-152	2061	183 104-212	2/5
6.69	1:17:03	1:17 +51	20:40	136 130-149	2810	208 204-212	5/1
6.71	1:17:21	18	15:51	137 136-137	2171	152 100-210	0/0

Heart

153/175max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 255m, Range 68m, Flat prediction 55:55

Elevation Graph

Biggest Climbs (m)	Min/mi
54 10.1%	13:49
19 10.3%	19:10
17 16.1%	22:20
11 8.0%	9:11
11 4.3%	8:31
11 3.8%	7:39
See your biggest climbs

Cadence

203 (220 max) Stride Length: 89cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	80.8	204	6.7	59:27	11:15
Walk	2.1	107	0	2:00	1:06:39
Still	0.2	-	-	12	-
Pause	16.9	-	-	15:42	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:45	7:03	56.35%	More
800m	3:43	7:28	58.47%	More
1km	4:41	7:32	60.46%	More
Mile	8:18	8:18	58.14%	More
5k	26:32	8:32	63.50%	More
5 miles	54:27	10:53	50.54%	More
10k	1:09:47	11:14	49.39%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	7:59	7:59	60.41
5km	26:32	8:32	63.51
5M	43:56	8:47	62.64
10km	55:18	8:54	62.32
10M	1:31:35	9:10	62.03
Half	2:01:56	9:18	60.87
20M	3:10:57	9:33	61.21
Mara	4:14:14	9:42	60.91

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